From the Lab to the Gym | 7 Research Findings to Boost Your Gains
From the Lab to the Gym
7 Research Findings to Boost Your Gains
1) Experienced Lifters Should Train Explosively
Strength gains naturally level off after extended periods of training. An Italian study from the University of Rome found that continued progress in the bench press requires high-velocity training in advanced lifters. They compared lifters who benched quickly with those who trained at their own pace. After three weeks of training, explosive lifters increased strength by more than 10 percent and pressing speed by more than two percent. Strength gains were less than one percent in people who trained more slowly. Train explosively for maximal strength gains. (International Journal Sports Medicine, published online February 8, 2012)
2) Best Order of Exercises
Most bodybuilders practice large-muscle, multiple-joint exercises before single muscle group isolation exercises, a training technique called the priority method. People are only as strong as their weakest link. Smaller, weaker muscles fatigued from single-joint exercises will prevent larger, more powerful muscles from reaching their force-generating potential during more intense large muscle multi-joint exercises. Strength gains are greatest when training large muscles first. However, training specific smaller muscle groups first works best if they are a priority in your training program. (Sports Medicine, published online February 1, 2012)
3) Slow Speed Training Causes Greatest Muscular Adaptation
Muscles contract according to the size principle— slower, smaller fibers are recruited first, followed by larger, faster fibers as the load increases or the muscles fatigue. A study from the University of New England showed that training at a slow speed (10 seconds concentric and 4 seconds eccentric) increased muscle cross sectional area more than traditional contraction speeds (1-2 seconds for concentric and eccentric phases of the lift). Muscles exert force as they shorten during concentric contractions and force as they lengthen during eccentric contractions. Overall fiber response was greatest during traditional speed training. Slow speed training is best for increasing muscle size. (European Journal Applied Physiology, published online February 12, 2012)
4) Weight Training at 14,000 Feet Increases Growth Hormone
Simulated altitude tents are widely used in endurance sports to promote oxygen transport and aerobic capacity. Athletes use them to “live high and train low.” The tents work by removing oxygen from the air, which creates a simulated altitude of up to 14,000 feet. Japanese scientists found that weight training while breathing 13 percent oxygen (14,000 feet) caused greater increases in growth hormone than training at sea level. The test subjects performed 5 sets of 15 repetitions at 50 percent max effort in the bench press and leg press. Low-intensity weight training at simulated altitude is an effective way to maintain strength and muscle mass. (Journal Strength Conditioning Research, published online February 3, 2012)
5) HIIT Training Builds Fitness Fast
High-intensity interval training (HIIT) refers to repeated bouts of high-intensity exercise interrupted by rest. Compared to moderate-intensity aerobics, HIIT causes greater improvements in maximal oxygen consumption, blood vessel health, blood pressure, heart function, blood sugar regulation and neuromuscular control. Todd Astorino from California State University, San Marcos and co-workers found that only three weeks of HIIT increased maximal oxygen consumption and power output in men and women. While the training is intense and difficult, the results are amazing. You can use your favorite aerobic exercises for interval training, including track or treadmill running, stair climbers, elliptical trainers, swimming or cycling. Make HIIT an important part of your exercise program. (Journal Strength Conditioning Research, 26: 138-145, 2012)
6) Testosterone Levels Predict Fluctuations in Squat Strength and Sprint Speed
Experienced athletes have good and bad days. Weights they lift easily one day feel like a ton of bricks the next. A study led by Blair Crewther from Imperial College in London found that salivary testosterone was a good predictor of maximum squat strength and sprint speed (10-meter dash) in experienced squatters but not novices. Elite athletes who have access to instruments that measure testosterone (automated immunoassay) could vary their workouts according to their salivary testosterone levels. They could train intensely when levels were high and rest or train less intensely when levels were low. Testosterone immunoassays are relatively expensive, so this test would only be practical in high-budget programs. (Journal Strength Conditioning Research, 26: 261-268, 2012)
7) Cooling Muscles Between Sets Enhances Weight Workouts
Brazilian scientists found that cooling muscles between sets with wet ice bags increased the number of reps per set during weight-training workouts. Cooling the muscles helps improve performance in repetitive, high-intensity exercise, such as interval training. Cooling draws heat from the body rapidly and cools the muscles. This allows the muscles to perform at lower, more efficient temperatures. At higher temperatures, the muscles are less able to maintain ATP levels (energy used for contraction) and contract efficiently, so you fatigue earlier. Keeping temperatures at lower levels allows you to train harder and make better gains. (International Journal of Sports Physiology and Performance, 6: 580-584, 2011)